15 dedicated PAX posted at WEP for a beatdown with incentives for jumping far.

The Thang:

Short Jog to warm up

Circle up:

•                  SSH x 10
•                  Mountain Climbers x 10
•                  Low Slow Squats x 10
•                  Fast SSH x 15

Mosey to the straight strip of grass by the WEP sign:

Long Jump for 100 yds with a burpee in between each long jump.  Once the finish line was reached each person did 1 merkin for how ever many long jumps it took to get to the finish line.

example: 50 long jumps = 50 merkins at the finish line (Incentive to jump far means less merkins at the end)

Long Jump back 100 yds with one dive bomber in between each long jump.  Once the finish line was reached each person did 1 jumping lunge for how ever many long jumps it took to get to the finish line.

Mosey to the big hill and partner up for relay suicides:

3 Sets for each partner:

Partner 1: Sprint half way up the hill do 5 decline merkins, sprint back, then sprint all the way up the hill and do 5 decline merkins, sprint back and switch:

Partner 2: LBC’s while partner 1 is doing the first half of the suicide, Freddy Mercury’s while partner 1 is doing the second half of the suicide.

Mosey to little kids soccer goals for shuttle run sprints:

4 Sets:

Line up across mid field.  Sprint to 1st soccer goal, turn and sprint back to 2nd soccer goal, turn and sprint back to the 1st goal again.

Line back up across mid field for Jump Lunge countdown (200 total jump lunges):

20 Jump Lunges in cadence (80 total lunges)

5 Jump Lunges in cadence (60 total lunges)

10 Jump Lunges in cadence (40 total lunges)

5   Jump Lunges in cadence (20 total lunges)

3 minutes of long slow leg stretches and then sprint to COT:

Galatians 6:14 May I never boast except in the cross of our Lord Jesus Christ, through which the world has been crucified to me, and I to the world.

10 strong PAX braved the 21 degree cold for a early morning beat down including a couple new exercises.

The divebomber – http://m.youtube.com/watch?v=ttk8RdiIHzA

The super belly – http://m.youtube.com/watch?v=i5V43AiNbK0&autoplay=1

The Thang:

Short jog to start.

Circle up:  SSH x 20

Low slow squat x 20

Next up: “minute clinic”. 

One minute per exercise with no breaks.

One minute of merkins

One minute of carolina dry docks

One minute of dive bombers

One minute of Jack Webb claps

One minute of plank

3 sets of those 5 exercises for a total of 15 minutes.

Audit hands off to Maximus

Circle Up:

Jump Squats x 20

Wind Mills x 20

(Slow) X’s & O’s x 15

(Slow) Russian Twist x 25

Mosey to the first/big hill:

Bunny Hop up the hill

Jumping Lunge @ the top x 10ea leg

Jog Down

REPEAT

Ab Lab:

Grave Digger x 15ea side

(Slow) Super Belly x 15

(Slow) Super Back x 15

Line Up side by side:

Walking Lunge for about 50 yards and back

Side Lunge 5 right, 10 left, 5 right

Chopping Squats (Think the football drill where you chop your feet then drop to the ground for a pushup.  Insert a squat instead)

Mountain Rollers x 5, 5, 5, 5

Seal Situps x 20

Short mosey to COT:

1 Corinthians 6:19 “Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own”.

18 PAX posted at The Fort “Block Party” for the first of our quarterly fitness test. Please feel free to discuss what worked and format with CSPAN & Audit.

The Thang:

• A very short “Variety Show” walking warm up.
• 1 mile run around WEP
• Max number of pull-ups
• Personal best of 60 seconds of push ups
• Personal best of 60 seconds LBC
• Personal best of 60 seconds of Burpee

Finished with COP lead by CSPAN, Audit, Fun House, Maximus & DD

Slow short mosey to COT:

Naked Man Moleskin

Tuesday Tega Cay work out to launch next week

Stay in tune with the weekly email from THE FORT

Cockpit Wednesday at NAFO

Chicken & Wisdom Friday Morning with Cake Boss

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out

A tribute to WB “Mickey” McGuire who was laid to rest on Saturday in Tuscumbia, AL. A great man who was a WW2 Army Combat Engineer who served mostly in Italy, an Elder at Tuscumbia Church of Christ, a Great man of God, a man who could repair almost anything, and a living example of servant leadership.

Mickey’s favorite Irish Blessing

May the road rise with you,

May the wind be always at your back,

May the sun shine warm upon your face,

And rain fall soft upon your fields,

And until we meet again, may God keep you in the hollow of His hand.

Mickey’s best F3 comments “nicknames are always the best part, we would get more participation if it was a fishing club, and eventually our wives will find out that we are fishing”.

The Thang Round 1: “train like a squad”

Split group into thirds, 33% get sandbags, 33% get logs, and 33% get nothing.

Drill bit jog/mosey/shuffle/run (depending on what you were carrying) around WEP:

At each drill bit: 20 SSH, 20 Mountain Climbers, 20 Squats, 20 Push Ups, and 20 LBC.

Any segment where you did not carry anything = ten 8 count Body Builder

We made a lap and half around the park

Hand off to Audit:

Max number of push ups

Mosey to stairway to Heaven

Split group into thirds

33% does stairway with multiple of 5 additional pushups, 33% does jumping lunges, 33% does SSH

Rinse and repeat through all 3 stations

Max set up pushups + 1 from earlier count

Series of planks and holds (crowd pleaser)

COT:
Audit reminded us about the living life like our loved ones are watching. Are we behaving in a manner they are proud of? Why do we not remove ourselves from those types of situations?

Naked Man Moleskin = Check weekly email for updates and details

Blue Ridge Relay = See DD

The Pit on Wednesday with Chicken Hawk and Chicken Wing

Paint Ball =See Crab Cakes

Praise for Maximus and Red Banjo with great news about their children

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out

What looked to be an intimate affair 5 mins before launch turned into a full on Block Party as 27 pax posted w/no need for warm-up.

The Thang

3/4 loop run around WEP

COP

SSH x25

Mtn climber x25

IW x25

Peter Parker x10

Parker Peter x10

Monkey humper x15 (yes, YHC loves the Monkey Humper!)

Slow merkin x10

Mosey to playground and break into 4 groups

Group 1: Pull-ups x10
Group 2 : Decline merkins x15
Group 3: Dips x20
Group 4: Sprint from playground to path / backward sprint to playground
Repeat cycle and repeat again

Two lines formed for slalom runs with line doing continuous Sumo squats (rinse and repeat)

Mosey to hill

Plank sequence

Bear crawl to top of hill / 5 burpees / backward bear crawl down hill (5 cycles w/bomb jacks x5 at top on rounds 2 and 4)

COP

Tuck jumps x10 OYO

Side lunges x10 L/R

Tuck jumps x10 OYO

Flutter x20

Hello dollies x20

Run home

COT

Naked Man Moleskin

T-claps to Funhouse for inspiring the pax on a 20 degree windchill day w/his Soffes…props to the others on his cheerleading squad who got the note in class and followed suit!

Also, a shout out to honor one of our deceptively fearsome pax.  Yes, that would be Li’l E.  We did not make it easy on him at the beginning, twisting his favorite QB Eli into what became a handle pronounced “Lily”.  Yet, 12 months later he posts multiple times a week despite living outside Fort Mill, is 20+ pounds lighter and has no problem keeping pace through the toughest beatdowns.  He may be quiet but he is all in and his consistency is what has made the difference.  Well done, brother!  Keep pushing!